Comparing Nutrients in 5 ounces HOUSE FOODS Soft Tofu VS Carrots

Macros Ratio

	Protein	Fat	Carbs
HOUSE FOODS Soft Tofu	43%	42%	15%
Carrots	8%	5%	87%

Macro Nutrients

	HOUSE FOODS Soft Tofu	Carrots	Recommended Dietary Allowance
Energy	2.9% 83.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	3.96% 3.84g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	9.27% 6.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.08% 0.78g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	3% 1.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	16% 9.04g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	HOUSE FOODS Soft Tofu	Carrots	Recommended Dietary Allowance
Vitamin A	NA	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.28mg	9.3% 8.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HOUSE FOODS Soft Tofu	Carrots	Recommended Dietary Allowance
Calcium	11% 111mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	NA	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27% 2.17mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	NA	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	NA	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	NA	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of HOUSE FOODS Soft Tofu vs Carrots:

• Raw Carrots contain 6.6 times more Vitamin C than HOUSE FOODS Premium Soft Tofu.

Comparing minerals per 5 ounces for HOUSE FOODS Soft Tofu vs Carrots:

• HOUSE FOODS Premium Soft Tofu have 2.4 times more Calcium and 5.1 times more Iron than Raw Carrots.
• While Raw Carrots contain 2 times more Sodium than HOUSE FOODS Premium Soft Tofu.
• Both HOUSE FOODS Premium Soft Tofu and Raw Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• HOUSE FOODS Premium Soft Tofu have 1.4 times more Energy, 11.3 times more Fat, 15 times more Saturated Fat and 6.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.4 times more Carbohydrate, 8.9 times more Sugars and 3.5 times more Fiber than HOUSE FOODS Premium Soft Tofu.
• Both HOUSE FOODS Premium Soft Tofu as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.